To take your exercise performance to the next level, it’s essential to use the best pre-workout ingredients.
But once you dive into the realm of pre-workout supplements, you realize the options are endless.
The hard part is sifting through the marketing, exaggerated performance claims, and opinions of gym-goers. The best way to decide is to learn about the ingredients found in pre-workouts and why they work.
This essential guide will dive into the science behind the best pre-workout ingredients and analyze some of the leading formulas on the market.
There are hundreds of dietary supplement ingredients that promise to boost workout performance and recovery, but only a few have evidence-backed benefits.
Don’t worry — we compiled a list of the 10 best pre-workout ingredients and their effective dosages.
Most of these ingredients can be found in the Transparent Labs PreSeries line up, but not all since some have overlapping benefits (making them unnecessary to combine).
L-citrulline is a popular ingredient in pre-workout supplements due to its ability to raise nitric oxide levels even more than L-arginine [1].
When nitric oxide production increases, blood flow improves and allows both nutrients and oxygen to travel faster in the body. This energizes you and allows you to work out longer.
While L-citrulline is ideal for bodybuilders, other athletes may get more significant benefits from L-citrulline malate — the salt form of malic acid and L-citrulline.
Malic acid is a useful compound involved in energy production. When paired with citrulline, your circulation, cellular energy, and muscular endurance improve.
This noticeably improves physical performance, helping you achieve your fitness goals faster [2]. Additionally, research has found that citrulline malate also enhances the ergogenic effects of branched-chain amino acid (BCAA) supplements [3].
It isn't uncommon for citrulline to be replaced with L-arginine, beetroot, or agmatine sulfate to support nitric oxide production. When dosed appropriately, these ingredients will increase circulation and blood flow to skeletal muscle. However, citrulline and citrulline malate tend to be the most effective of the bunch.
Studies indicate that 4-8 grams of citrulline malate is the optimal dosage before a workout [4]. However, most products on the market contain around 2 grams due to its cost.
Beta-alanine is an often misunderstood and under-dosed sports nutrition ingredient. When supplemented properly, beta-alanine increases muscle carnosine levels, thereby creating a buffer that helps neutralize lactic acid build-up [5].
A study on the effects of beta-alanine supplementation showed a significant increase in total bench press volume and a reduced feeling of fatigue compared to the placebo group [6].
However, to have this desirable effect, beta-alanine dosing needs to be sufficient. Experts claim that 4-6 grams is the ideal daily dosage for beta-alanine supplementation [7]. Most brands under-dose beta-alanine or reduce your servings because the ingredient is expensive.
This pre-workout ingredient doesn't necessarily need to be taken right before exercise. If you consistently take beta-alanine the same way you take creatine, your carnosine concentrations will remain effectively elevated throughout the day.
Betaine anhydrous, aka trimethylglycine, is a molecule derived from beetroot.
Betaine increases water retention within the cells (i.e., it’s an osmolyte), offering cellular protection when in normal conditions the cells would be damaged from physical stressors. It also works as a methyl donor, impacting vital physiological processes from DNA replication to protein function [8].
The benefits of betaine include:
Betaine has an impressive list of clinical support and is one of the best (and most under-hyped) pre-workout ingredients.
Branched-chain amino acids (BCAA) are one of the most common ingredients found in pre-workout supplements. BCAAs are a combination of three essential amino acids: leucine, isoleucine, and valine.
BCAAs have been shown to effectively prevent muscle soreness and wasting, especially in reduced calorie protocols. BCAA supplementation increases energy levels, improves stamina, and slows muscle glycogen depletion during exercise [13].
Leucine is widely considered the most important of the three, working to activate the mTOR pathway responsible for protein synthesis. One study showed a significant power increase with leucine supplementation [14].
And while isoleucine was shown to increase glucose intake in the muscle cells, valine's effects are less clear [15]. However, it's commonly believed that valine reduces tryptophan metabolism, resulting in greater energy and stamina during workouts.
We all know the energizing effects of caffeine supplementation. We can feel it kick in minutes after drinking a cup of coffee. Yet, many aren’t aware that L-theanine — an amino acid in green tea — augments the beneficial cognitive effects of caffeine [16].
Therefore, pairing L-theanine with caffeine in the evidence-based 2:1 ratio produces impressive results compared to caffeine consumption alone.
L-theanine and caffeine work together to improve reaction time, focus, cognition, and mental performance [17].
Although caffeine is unique in the way it immediately kick-starts your energy levels, be mindful of the slippery slope of your tolerance. Many people fall victim to ever-increasing caffeine dosage in pre-workouts.
We suggest staying below 3000 mg of caffeine per day. Too much caffeine can cause heart issues, tremors, restlessness, and anxiety. Pairing caffeine anhydrous with L-theanine can help lessen the side effects of caffeine consumption.
There are three primary forms of choline: choline bitartrate, CDP-choline, and alpha-GPC. While choline bitartrate may sound familiar — especially if you're into nootropics — you may not be up to speed on alpha-GPC and CDP-choline.
In contrast to choline bitartrate, alpha-GPC and CDP-choline are highly bioavailable sources of choline that enhance mental acuity and physical performance [18].
Choline is an essential B vitamin that the body needs to create the neurotransmitter acetylcholine, which plays a major role in cognitive function. Unfortunately, choline is commonly lacking in the modern diet; In fact, 94% of the adults in one study had choline deficiency [19]. As such, taking a choline supplement is generally wise even if you’re not an avid gym-goer.
Not only has elevATP® been shown to increase blood ATP concentrations by as much as 50% after a single oral dose. It also works with caffeine to increase energy and boost athletic performance [20, 21, 22].
Recommended daily dose ranges from 150 mg to 300 mg.
Acetyl L-carnitine (ALCAR) is the more powerful acetylated version of L-carnitine, an important molecule that transports fatty acids into mitochondria so they can be used as energy.
ALCAR was shown to reduce the symptoms of muscle damage and oxidative stress after resistance training in trained adult males [27].
Here at Transparent Labs, the inclusion of this ingredient and others like L-tyrosine and alpha-GPC is how we can keep the caffeine content low in BULK and LEAN but still provide the energy and focus enhancements users expect from a pre-workout supplement.
Although basic, familiar, and old-school, taurine should not be overlooked as an essential pre-workout ingredient.
Taurine is a potent brain booster that works with caffeine while activating GABA receptors, reducing brain cell inflammation and oxidative stress [23].
It also works to positively improve blood flow, helping to deliver muscle repair nutrients throughout the body while having no negative impact on blood pressure [24, 25].
If you wonder why taurine should be a pre-workout component, oral taurine supplementation (1-2 g) has been shown to have an overall improvement in human endurance performance [26].
Taurine is considered safe, as it's created naturally in the body and found in many foods, such as seafood, poultry, and beef.
Astragin™ is a water-soluble extract of Panax notoginseng and Astragalus membranaceus two promising adaptogenic herbs with longstanding medicinal use [28].
So, how does this ingredient work?
The constituents in these plants are suggested to selectively increase the absorption of molecules by enhancing intestinal permeability [29]. In other words, Astragin™ helps your body absorb the other ingredients in your pre-workout supplement, making them more effective.
We believe our products are the best pre-workouts you can buy. We formulate each in accordance with clinical studies, without regard to ingredient cost.
We have included products that are not our own because we respect their formulas.
Bulking pre-workouts are best at increasing workout performance, endurance, muscle growth, and recovery. If these are your goals, then bulking supplements are the best option for you — unless you're looking to lose weight and follow a calorie deficit diet.
PreSeries BULK is a powerful pre-workout, with each ingredient maxed and matched to clinical studies. By using a full clinical dose of citrulline malate, beta-alanine, betaine, and BCAAs, BULK will provide a pumped look and endurance over any other product and is considered by hundreds of thousands to be the best pre-workout on the market.
BULK also contains a well-balanced dose of caffeine (180mg), paired at the clinically backed 2:1 ratio of L-theanine to caffeine. This provides a clean energy feel, without jitters or power crashes.
Perhaps the biggest mistake pre-workout companies make is over-caffeinating their products. This causes long term adrenal fatigue and the need to continually up the dosage. A properly formulated pre-workout does not need excessive amounts of caffeine.
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Nothing. This is the premier pre-workout option, with the closest matched ingredient dosages to clinical studies.
New customers get 10% off: Click here to sign up!
Jim Stoppani knows his stuff. We have nothing but respect for the JYM series lineup.
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NOTE: Creatine is one of the BEST supplemental ingredients for increasing muscle mass, probably only second to protein. However, research suggests that caffeine may inhibit the uptake of creatine. For that reason, we recommend taking a stand-alone creatine product spaced out at least four hours from pre-workout supplements [30].
We give C4 (Original) a hard time. In fact, it is our go-to comparison product because of how bad it is vs. Many people buy it because they are merely uninformed.
However, if you are loyal to the Cellucor brand, C4 Ultimate is decently formulated. The downside is, you pay for it. Twenty servings at $40 — more expensive per serving and per gram than both the above products.
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Pre-workouts make for much better muscle builders and endurance enhancers than fat burners. However, if formulated correctly, pre-workouts can also help preserve muscle mass during a calorie deficit diet.
The essential element of a good cutting pre-workout — such as our LEAN supplement — is its ability to prevent muscle wasting. While in a calorie deficit, your body will not only burn fat for fuel but muscle as well. It’ll break down muscle tissue to release amino acids. You can limit this with BCAAs.
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New customers get 10% off TL supplements: Click here to sign up!
Mr. Hyde’s NitroX supplement promises laser-sharp focus, increased power, and more endurance during your workout sessions.
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ENGN Shred is a big seller, but the ingredient profile just doesn't stack up to most pre-workouts. At only 7.7 grams a scoop, you can be sure most of the ingredients are underdosed.
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Many people wrongly assume that pre-workouts are only good for boosting energy through stimulants like caffeine. This is simply not true.
Be sure to read the ingredient section below to dive into these popular stim-free pre-workouts' science and effectiveness.
Our Preseries STIM-FREE is packed with a full dose of each citrulline, beta-alanine, BCAAs, and betaine. It’s similar to BULK but with an added boost of creatine HCl — since there is no caffeine to inhibit uptake.
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The main pre-workout ingredients in this supplement are nootropics. Genius argues that your body works better when your head is in the game.
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The NutraBio Pre Stim-Free formula promises quicker recoveries after intense workouts, sharper focus, and increased endurance and power.
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When evaluating a pre-workout, first look at the ingredient profile.
If the formula is proprietary, put it back on the shelf. Most of the time, proprietary formulas are a tool for hiding a cheap, under-dosed formula.
Two more quick things to look for:
We've found that price per gram is the best indicator of value in any pre-workout (with minor exceptions to account for excessive fillers, flavors, sweeteners, etc.). More doesn't always mean better, but you can do a base judgment on the cost of a pre-workout based on its total scoop size and number of servings.
Value is one metric, but ingredients and effectiveness are another.
You should now have the tools to understand what your workout supplement should and should not contain, and the optimal doses of each ingredient.
If you're interested in supplementing your diet for better athletic performance, consider reading this comprehensive comparison between whey protein concentrate and isolate to fully understand which one better fits your goals.
And if you’re looking to take your workouts to the next level, check out the new Transparent Labs PreSeries Stim-Booster. With a perfectly-balanced formula that includes pure L-citrulline, essential B vitamins, and caffeine, this pre-workout enhancement supplement may be just what you’ve been looking for to achieve your fitness goals.
Establishing healthy eating habits can be quite affordable if you're a bit more selective about your food choices when grocery shopping and eating out. Follow these tips to save money on your fitness journey!
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